Procrastination And Getting Things Done

Mental Health Training

Procrastination And Getting Things Done

Procrastination is the act of delaying or postponing tasks or activities that need to be done. It is the tendency to put off important or demanding tasks in favour of more pleasurable or easier ones.

It is a common trait many people struggle with, and research suggests that about 20% of individuals can be classified as procrastinators.

What exactly causes people to procrastinate?

Procrastination can be described as the gap between intention and action. It occurs when you intend to do something, but for some reason, you continuously put it off. It's important to note that procrastination involves actively delaying a task rather than simply letting it slide due to a long to-do list. Furthermore, procrastination often comes with negative emotions like anxiety and guilt.

Is procrastination laziness?

Procrastination is not necessarily being lazy. While it may seem like procrastinating is simply avoiding work or being lazy, there are usually underlying reasons why someone procrastinates.

Procrastination can result from different factors, such as fear of failure, lack of motivation or interest, feeling overwhelmed, perfectionism, or simply not knowing how to prioritise tasks effectively. It is meaningful to understand that procrastination is a behavioural pattern that can be overcome with conscious effort and strategies.

It is essential not to label oneself or others as lazy solely based on procrastination. Instead, it is more productive to identify the underlying reasons for procrastination and work towards finding solutions to manage it better.

Here are some strategies to overcome procrastination:

1. Break tasks into smaller, more manageable steps.

2. Use time management techniques like the Pomodoro Technique, where you work for a set amount of time and then take a short break.

3. Create a schedule or to-do list to help prioritise tasks and hold yourself accountable.

4. Find motivation by setting specific goals and rewards for completing tasks.

5. Eliminate distractions and create a dedicated workspace for focused work.

Remember, procrastination is a common challenge many face with apprehension and does not define your worth or capabilities. With determination and the right strategies, overcoming procrastination and improving productivity is possible.

As previously stated, procrastination is a trait that exists within all of us to some extent. It is correlated to conscientiousness, our sense of orderliness and dutifulness. People who are low in conscientiousness are more likely to be procrastinators.

However, for most individuals, procrastination is not a significant problem. Often, we are too hard on ourselves for being procrastinators when the underlying issue may be the many deadlines we face today.

For example, many students exhibit procrastination tendencies in the context of college. College life is loaded with constant deadlines, evaluations, and overwhelming tasks competing for their time. However, it's necessary to differentiate between essential task management and true procrastination.

Dr Pychyl, a procrastination expert, emphasises the need to make this distinction. While deferring tasks can be a productive task management strategy, true procrastination involves actively expending mental energy to delay a chore, often due to irrational reasons. Procrastinators tend to rationalise their behaviour by blaming competing demands but fail to prioritise their activities effectively.

It is also worth noting that not all behaviours that resemble procrastination are actually procrastination. Depressed individuals, for example, often experience a lack of energy and motivation, causing them to appear as though they are procrastinating. However, in their case, procrastination is a symptom of their mental illness and must be approached differently.

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